Nutrition for Sport and Exercise

✍ Scribed by Marie Dunford, J. Andrew Doyle

• Publisher: Cengage Learning
• Year: 2007
• Tongue: English
• Leaves: 550
• Edition: 1
• Category: Library

✦ Synopsis

Insightful, well organized, and clearly written, Nutrition for Sport and Exercise integrates nutrition and exercise physiology principles, emphasizing scientific reasoning and examining research studies to illuminate the evidence for current nutritional recommendations. Dunford and Doyle carefully illustrate the links between training, the increased demand for nutrients as a result of training, the translation of nutrient goals to the intake of an appropriate amount and type of foods, beverages and/or supplements, and, the ultimate goal, excellent performance. The book focuses on critical thinking as it provides you with the tools you need to make good decisions regarding your own training, nutrition, and performance, to prepare you as practicing professionals to guide the decisions of others. The book includes numerous examples and practical applications.

✦ Table of Contents

Front Cover......Page 1
Title Page......Page 5
Copyright......Page 6
Detailed Contents......Page 11
Preface......Page 19
About the Authors......Page 23
Learning Objectives......Page 25
Defining Physical Activity, Exercise, and Sport......Page 26
The Importance of Training and Nutrition......Page 27
Training and Nutrition Goals......Page 28
Basic Training and Nutrition Principles......Page 29
Basic Nutrition Standards and Guidelines......Page 32
Basic Sports Nutrition Guidelines......Page 38
Keeping It In Perspective: Food Is for Fuel and Fun......Page 39
Spotlight on Supplements: Evaluating Dietary Supplements......Page 41
Research Design and Methods......Page 42
Peer Review of Scientific Research......Page 43
Levels of Evidence and Grades of Recommendations......Page 44
The Experts In: Exercise Physiology and Sports Nutrition......Page 45
Use of the Internet for Nutrition, Exercise, and Health-Related Information......Page 47
Spotlight on Supplements: Use of Scientific Studies as a Marketing Tool......Page 48
Scope of Practice......Page 49
Review Questions......Page 51
References......Page 52
Learning Objectives......Page 55
Basic Energy Concepts......Page 56
High-Energy Phosphates......Page 59
Spotlight on Enrichment: The Role of Enzymes......Page 60
Measuring Energy......Page 62
Measurement of Energy in Food......Page 63
Measurement of Energy Expenditure......Page 65
The Experts In: Energy Measurement......Page 68
Description and Estimation of Energy Expenditure......Page 69
Keeping It In Perspective: Food = Fuel = Exercise......Page 77
Post-Test: Reassessing Knowledge of Energy......Page 78
References......Page 79
Learning Objectives......Page 81
Rephosphorylation of ADP to Form ATP......Page 82
The Creatine Phosphate Energy System......Page 83
The Creatine Phosphate (CrP) Energy System......Page 84
Rephosphorylation of Creatine to Creatine Phosphate......Page 86
Spotlight on Supplements: Creatine Loading and Supplementation......Page 87
The Anaerobic Glycolysis Energy System......Page 88
Lactate Removal and Oxidation......Page 91
Spotlight on Enrichment: Lactate Threshold......Page 92
Krebs Cycle......Page 93
Spotlight on Enrichment: Free Radicals......Page 96
Protein Oxidation......Page 100
Oxygen Consumption......Page 101
Maximal Oxygen Consumption (V. O[sup(2max)])......Page 102
Spotlight on Enrichment: Alcohol Metabolism......Page 103
Fuel Utilization and Respiratory Exchange Ratio (RER)......Page 104
Integration of Carbohydrate, Fat, and Protein Metabolism......Page 106
The Experts In: Energy Systems and Exercise......Page 107
Keeping It In Perspective: Understanding the Micro- and Macro-Aspects of Energy Metabolism......Page 108
References......Page 109
Learning Objectives......Page 111
The Various Forms of Carbohydrates in Food......Page 112
Classifying Food Carbohydrates......Page 115
Spotlight on Enrichment: Sugar Alcohols......Page 116
Fructose Absorption......Page 117
Metabolism of Glucose in the Body......Page 118
Regulation of Blood Glucose......Page 119
The Storage of Glucose as Glycogen......Page 122
Gluconeogenesis: Producing Glucose from Lactate, Amino Acids, and Glycerol......Page 123
Use of Muscle Glycogen......Page 124
Effects of Training on Carbohydrate Usage......Page 125
Hormonal Regulation of Glucose Metabolism During Exercise......Page 126
Recommended Total Daily Carbohydrate Intake for Athletes in Training......Page 127
Recommended Amount and Timing of Carbohydrate Intake Before, During, and After Training or Competition......Page 129
Spotlight on Enrichment: Sports Drinks, Bars and Gels......Page 132
Carbohydrate Loading......Page 134
Effects of Inadequate Total Carbohydrate Intake on Training and Performance......Page 135
Recommended Total Daily Carbohydrate and Fiber Intakes for General Health......Page 137
Spotlight on Enrichment: Glycemic Index (GI) and Glycemic Load (GL)......Page 138
Planning a Carbohydrate-Rich Diet......Page 140
Spotlight on a Real Athlete: Lucas, a Cross Country Runner......Page 144
Practical Issues to Consider When Planning a Carbohydrate-Rich Diet......Page 146
Individual Issues that Influence Carbohydrate Intake......Page 149
Keeping It In Perspective: Carbohydrates Are for Fuel and Fun......Page 150
The Experts In: Carbohydrate and Exercise......Page 151
Post-Test: Reassessing Knowledge of Carbohydrates......Page 152
References......Page 153
Learning Objectives......Page 157
Introduction......Page 158
Protein Quality......Page 159
Functions of Polypeptides......Page 162
Absorption of Proteins......Page 163
Metabolism of Proteins (Amino Acids)......Page 164
Protein Anabolism......Page 166
Protein Catabolism......Page 167
Protein Balance and Turnover......Page 170
Integration of Metabolic Pathways......Page 171
Recommended Total Daily Protein Intake for Athletes and Nonathletes......Page 173
Spotlight on Enrichment: Protein Intake Expressed as a Percentage of Total Calories Can Be Deceiving......Page 174
Spotlight on Enrichment: Other Protein Timing Issues for Athletes......Page 175
Intake of Protein Above Recommended Levels and the Effects on Training, Performance, and Health......Page 176
Energy Restriction and Protein Intake in Athletes......Page 177
Food Proteins......Page 179
Vegetarian Diets......Page 180
Spotlight on a Real Athlete: Lucas, a Cross Country Runner......Page 182
Protein Supplements......Page 183
Amino Acid Supplements......Page 186
Keeping It In Perspective: The Role of Protein for Athletes......Page 187
Summary......Page 188
References......Page 189
Learning Objectives......Page 193
Introduction......Page 194
Fatty Acids......Page 195
Triglycerides in Foods......Page 196
Fats and Their Influence on Performance and Health......Page 198
Digestion of Fats......Page 199
Metabolism of Fats......Page 200
Fat Utilization in Metabolism......Page 201
Relative and Absolute Fat Oxidation......Page 205
Effects of Training on Fat Usage......Page 209
Fat Recommendations for Athletes......Page 211
Adjusting Fat Intake to Achieve Energy Deficits......Page 212
Spotlight on Enrichment: Must an Athlete's Diet Be a "Low-Fat" Diet?......Page 213
Effects of an Inadequate Fat Intake on Training, Performance, and Health......Page 214
Amount and Types of Fats in Food......Page 215
Spotlight on a Real Athlete: Lucas, a Cross Country Runner......Page 216
Fat and the Typical American Diet......Page 218
Ways to Modify the Typical American Diet......Page 221
Keeping It In Perspective: Fat Is for Fuel and Fun......Page 222
The Experts In: Fat Metabolism and Exercise......Page 223
Review Questions......Page 224
References......Page 225
Learning Objectives......Page 227
Overview of Water and Electrolytes......Page 228
Distribution of Body Water......Page 229
Water Loss and Water Intake......Page 232
Water Balance and Imbalance......Page 234
Sodium Intake and Excretion......Page 235
Effect of Exercise on Fluid Balance......Page 237
Water Loss During Exercise......Page 238
Effect of Hypohydration and Rehydration on Core Temperature......Page 240
Spotlight on Enrichment: Intentional, Rapid Dehydration......Page 241
Electrolyte Loss During Exercise......Page 242
Replenishment of Water and Electrolytes......Page 243
Monitoring Hydration Status......Page 244
Type, Timing, and Amount of Fluid and Electrolyte Intake......Page 245
Application of Fluid and Electrolyte Guidelines......Page 248
Spotlight on Enrichment: "Energy" Beverages: What Are Athletes Getting?......Page 250
Spotlight on a Real Athlete: Hyponatremia in a Boston Marathon Runner......Page 252
The Experts In: Fluid and Electrolyte Balance......Page 253
The Internet Café: Where Do I Find Information about Water and Electrolytes?......Page 254
Review Questions......Page 255
References......Page 256
Learning Objectives......Page 259
Introduction......Page 260
Classification of Vitamins......Page 261
The Influence of Exercise on Vitamin Requirements......Page 262
Vitamin Deficiencies and Toxicities......Page 268
Vitamins and Energy Metabolism......Page 270
Spotlight on Enrichment: Vitamins and "Energy"......Page 274
Spotlight on Supplements: Applying Critical Thinking Skills to Evaluating Dietary Supplements......Page 277
Spotlight on Enrichment: Vitamin C and Colds......Page 278
Vitamins and Red Blood Cell Function......Page 279
Sources of Vitamins......Page 280
Naturally Occurring, Fortified, and Supplement Sources of Vitamins......Page 281
The Vitamin Content of High- and Low-Energy-Containing Diets......Page 283
Food Fortification: Can You Get Too Much From Food?......Page 285
Keeping It In Perspective: The Need for an Adequate but not Excessive Amount of Vitamins......Page 286
The Experts In: Vitamins and Exercise......Page 287
Post-Test: Reassessing Current Knowledge of Vitamins......Page 288
References......Page 289
Learning Objectives......Page 291
Classification of Minerals......Page 292
The Internet Café: Where Do I Find Reliable Information about Minerals?......Page 293
Mineral Deficiencies and Toxicities......Page 299
Mineral Absorption......Page 300
Average Mineral Intakes by Sedentary Adults and Athletes......Page 301
Developing Clinical and Subclinical Mineral Deficiencies......Page 302
Mineral Toxicities......Page 303
The Roles of Minerals in Bone Formation......Page 304
Spotlight on Supplements: Evaluating a High-Potency Multimineral Supplement Advertised to Athletes......Page 305
Bone Remodeling......Page 306
Calcium Metabolism......Page 307
Peak Bone Mineral Density......Page 308
Loss of Bone Calcium......Page 310
Dietary Strategies for Adequate Consumption of Bone-Related Minerals......Page 311
Blood-Forming Minerals......Page 313
Dietary Strategies For Adequate Consumption of Blood-Related Minerals......Page 317
The Roles of Minerals in the Immune System......Page 318
Minerals and Immune System Function......Page 319
The Experts In: Mineral Research......Page 320
Obtaining Minerals from Food......Page 321
Keeping It In Perspective: Minerals as Building Blocks......Page 322
Spotlight on Supplements: How Beneficial Is Chromium Supplementation for Athletes?......Page 323
Review Questions......Page 324
References......Page 325
Learning Objectives......Page 329
Energy: The Basis of the Diet Planning Framework......Page 330
Macronutrients: Critical Elements in Diet Planning......Page 332
Nutrient Density: The Key to Adequate Micronutrient Intake......Page 333
Translating Nutrient Recommendations into Food Choices......Page 335
Individualizing a Diet Plan......Page 337
Food and Fluid Intake Prior to Exercise......Page 338
Food and Fluid Intake During Exercise......Page 340
Food and Fluid Intake After Exercise......Page 342
Nutrition Periodization......Page 343
Caffeine......Page 347
Spotlight on a Real Athlete: Annika a Collegiate Rower......Page 348
Alcohol......Page 350
Dietary Supplements......Page 351
The Professional's Role in Discussing Supplementation with Athletes......Page 352
Spotlight on Supplements: Understanding a Dietary Supplement Label......Page 353
Spotlight on Supplements: Should I Take a Vitamin or Mineral Supplement?......Page 354
Supplements Related to Energy Metabolism......Page 355
Spotlight on Supplements: ESPN— Every Supplement Produces News—How Professionals Can Keep Up......Page 356
Supplements Related to Weight Reduction......Page 357
The Experts In: Sports Nutrition......Page 358
Summary......Page 359
References......Page 360
Learning Objectives......Page 363
Introduction......Page 364
Spotlight on Enrichment: Understanding Body Composition Terminology......Page 366
Methods for Estimating Body Composition......Page 370
Densitometry (Underwater Weighing and Plethysmography......Page 373
Skinfold Measurement......Page 374
Bioelectrical Impedance Analysis......Page 375
Dual-Energy X-ray Absorptiometry......Page 376
Interpretation of Body Composition and Weight......Page 377
Relationship of Body Composition to Performance......Page 378
Interrelationship of Size (Weight)/Strength/Speed......Page 379
Determining a Target Body Weight Based on Desired Body Composition......Page 381
Increasing Muscle Mass......Page 382
Decreasing Body Fat......Page 384
Seasonal Time Course of Body Composition Changes......Page 385
Lightweight Sports: Pushing the Biological Envelope......Page 386
Spotlight on a Real Athlete: Sondra, a Superlightweight Kickboxer......Page 387
Muscle-Building Supplements......Page 389
Spotlight on a Real Athlete: One Wrestler's True Story......Page 390
Weight-Loss Supplements......Page 392
The Experts In: Weight and Body Composition......Page 393
Keeping It In Perspective: Body Composition, Body Weight, Performance, Appearance, and Health......Page 394
References......Page 395
Learning Objectives......Page 399
Introduction......Page 400
Postcompetitive Athletes......Page 401
Nutrition and Exercise Guidelines......Page 402
The Internet Café: Where Do I Find Reliable Information about Diet, Exercise, and Health?......Page 404
The Impact of Chronic Diseases......Page 405
Hypertension......Page 406
Spotlight on Chronic Diseases: Hypertension......Page 407
Spotlight on a Real Athlete: Lucas, 23-Year-Old, Former Collegiate, Cross Country Runner......Page 408
Spotlight on a Real Athlete: Susan, 26-Year-Old, Former Collegiate Basketball Player, No Longer Playing Competitively......Page 410
Spotlight on Chronic Diseases: Overweight and Obesity......Page 415
Spotlight on a Real Athlete: Vijay, 38-Year-Old Occasional Triathlete......Page 416
Spotlight on Chronic Diseases: Type 2 Diabetes......Page 417
Spotlight on a Real Athlete: Freddie, 48-Year-Old, Former Star High School Athlete, Physically Active Until His Mid-Twenties, Sedentary for 20 Years......Page 418
Spotlight on Chronic Disease: Heart Disease (Atherosclerosis)......Page 423
Spotlight on a Real Athlete: Freddie, 48-Year-Old, Former Star High School Athlete, Physically Active Until His Mid-Twenties, Sedentary for 20 Years (continued)......Page 424
Spotlight on Chronic Diseases: Metabolic Syndrome......Page 425
Spotlight on a Real Athlete: Lena, 67-Year-Old, Formerly Lightly Active, Now Has Physical Limitations......Page 426
Spotlight on Chronic Diseases: Osteoporosis......Page 428
Spotlight on Chronic Diseases: Lifestyle-Related Cancers......Page 429
The Experts In: Nutrition and Exercise in Chronic Diseases......Page 430
The Impact of Fitness and Fatness on Health......Page 431
Behavior Change......Page 432
Keeping It In Perspective: Everyone is an Athlete......Page 433
Post-Test: Reassessing Knowledge of Health, Fitness, and Chronic Diseases......Page 434
References......Page 435
Learning Objectives......Page 439
Introduction......Page 440
"Normal" Eating......Page 441
Disordered Eating......Page 442
Eating Disorders......Page 443
Anorexia Athletica......Page 446
Spotlight on Enrichment: Binge Eating Disorder......Page 447
Spotlight on Enrichment: Do Wrestlers Have Eating Disorders?......Page 448
Prevalence......Page 449
Spotlight on Enrichment: The Adonis Complex......Page 451
The Development of Disordered Eating and Eating Disorders in Athletes......Page 452
Disordered Eating and Eating Disorders in Athletes: When and How to Intervene......Page 453
Amenorrhea......Page 455
Osteoporosis......Page 457
Spotlight on Enrichment: Normal Bone Density in Former Amenorrheic, Osteoporotic Distance Runner......Page 458
Prevention, Intervention, and Treatment......Page 459
The Experts In: Eating Disorders in Athletes......Page 460
Keeping It In Perspective: Eating, Exercising, Weight, and Performance......Page 461
References......Page 462
Appendices......Page 464
Glossary......Page 515
Index......Page 524
Credits......Page 546